By: Sepher Bashari, 07-11-2024

When it comes to nutrition, fiber might not be the first thing that comes to mind. Yet, it’s one of the most essential components of a healthy diet, and many people worldwide aren’t consuming enough of it. Fiber plays a critical role in digestion, heart health, and overall well-being. Let’s dive into why fiber is so important, whether we’re getting enough of it, and how Agrain’s products can help you meet fiber needs.

What Is Fiber?

Fiber is a type of carbohydrate found in plant-based foods that our bodies can’t fully digest. Unlike sugars and starches, which break down in the small intestine, fiber travels mostly intact through the digestive system. There are two main types:

• Soluble fiber: Absorbs water to form a gel-like substance that slows digestion and helps regulate blood sugar and cholesterol.
• Insoluble fiber: adds bulk to stool and aids in preventing constipation.
  

Together, these fibers promote a healthy digestive system, support heart health, and play a crucial role in overall well-being.

The Fiber Gap: Are We Getting Enough?

In the U.S., surveys consistently show that most people fall short of recommended fiber intake. For example, an article in The New York Times highlights that between 2015 and 2018, only 4% of men and 12% of women in the U.S. met their daily fiber goals of 21 to 38 grams, depending on age and sex. This gap is likely due to the prevalence of processed foods, which often lack fiber (Callahan, The New York Times, 2023). According to the World Health Organization (WHO), adults should consume at least 25 grams of dietary fiber daily. In many countries, however, the average daily intake is far below this recommendation:

• The United States: The average American consumes only about 16 grams of fiber per day, leaving a significant gap between actual intake and recommendations (USDA, 2020).

• Europe: Fiber consumption varies, but in some regions, it’s as low as 18 grams per day (European Food Safety Authority, EFSA).

• Global Perspective: A study published in The Lancet highlighted that most people worldwide don’t reach the recommended intake, which has health implications, from increased heart disease risk to digestive problems (Reynolds et al., 2019).
  

So, why are we falling short? A large part of it comes down to modern dietary habits, which often prioritize refined grains and processed foods over whole, fiber-rich ingredients. Notably, studies comparing modern diets to those of traditional societies, such as the Hadza hunter-gatherers in Tanzania, suggest that our ancestors consumed significantly more fiber - around 100 grams daily - thanks to whole, plant-based foods (Dr. Stephen O’Keefe, University of Pittsburgh).

Agrain's Ingredients: A High-Fiber, Sustainable Solution

Agrain’s mission is to upcycle spent grain, a byproduct of the brewing industry, and transform it into a range of nutritious ingredients and flours that are packed with fiber. Here’s how our flours can support your daily fiber intake:

• High Fiber Content: Our spent grain flours are naturally rich in dietary fiber, containing up to three times more fiber than traditional wheat flour. This means you can easily boost the fiber content of your favorite recipes by substituting or blending our flour with regular flour.

• Versatile in Recipes: Agrain’s flours can be used in a variety of dishes, from breads and muffins to pancakes and savory baked goods. Adding just a bit of our flour to your daily meals can help you make strides towards meeting the recommended fiber intake.

• Sustainability and Health Combined: By choosing Agrain’s upcycled flours, you’re not only nourishing yourself but also supporting a more sustainable food system. Our flours reduce food waste and offer a nutritious, eco-friendly alternative.
  

Tips for Adding Fiber with Agrain

Incorporating more fiber doesn’t have to be difficult. Here are some practical tips:

• Start Your Day with Fiber: Try adding a tablespoon of Agrain’s flour to your morning oatmeal or smoothie for an easy fiber boost.

• Swap Regular Flour: Swap a portion of regular flour with Agrain’s flour in bread recipes. This can double the fiber content without sacrificing taste.

• Experiment with Recipes: From savory to sweet, Agrain’s flours can enhance the fiber content of many dishes. Check out some of our recipes for inspiration.

Takeaway: Boosting Fiber Intake with Agrain

A fiber-rich diet supports long-term health, and Agrain’s upcycled flours provide an easy, sustainable way to get there. By adding Agrain to your recipes, you’re not only improving your nutritional intake but also supporting a greener food system.

- Reynolds, A., et al. (2019). The Lancet: “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.”
- USDA Dietary Guidelines (2020-2025).
- Harvard School of Public Health: "Fiber."
- World Health Organization (WHO)
- Callahan, A. (2023). “You Probably Aren’t Getting Enough Fiber.” The New York Times.